The struggle of finding a way to lose weight naturally is a common issue amongst many adults. There can be many ways one can lose weight naturally and find a customized way that fits your wants while also dodging fad diets. Here are some ways you can lose weight naturally:
Key Steps to Losing Weight Naturally:
Following these simple steps can allow for a simplified and natural weight loss that can be customized to your needs. One step would be to take short breaks to recharge yourself physically and emotionally instead of running out of fuel. Exerting too much energy and tiring yourself out can lead to emotional eating due to stress and exhaustion.
Eating bulky foods that are high in soluble fiber to allow yourself to stay full longer is another way to allow for a natural weight loss. Foods high in soluble fiber include black beans, avocados, Brussel sprouts, sweet potatoes etc. Eating foods that you like selectively can also help a natural weight loss. Pay attention to how much and how often you are eating high calorie treats and limit yourself to eating a small portion of your favorite unhealthy snack at most once a day to curb your cravings and allow for weight loss to feel more enjoyable.
Use physical activity, meditation and breathing exercises to regularly elicit a relaxation response and avoid burnout. Some examples of physical activity that can be used as a relaxation response could be hiking, going for a jog, cycling etc. Incorporating these healthy habits into your lifestyle can help avoid dieting and encourage natural weight loss.
Tame Your Hunger:
A common struggle in losing weight is the feeling of constant hunger. One way to control your hunger is by testing and responding to it. Ask yourself whether your hunger is physical or emotional. If you are having hunger pangs, your hunger is real. If not, it is likely an emotional craving. Always try to eat when you are moderately hungry and avoid waiting until you are extremely hungry when it is easy to overeat. Process and enjoy every bite of food that you are giving yourself so that you can give your brain enough time to signal when you’ve had enough. Another way to tame your hunger is to calm your emotions.
Understand your emotional triggers and what to do about them when they occur. Remind yourself that your biggest goal is to lose weight instead of going for those sweet or salty snacks. There are also ways to enjoy your favorite foods while still maintaining your weight loss plan. Eat a favorite food each day (normally between 100-150 calories worth) to avoid any unnecessary cravings such as two dark chocolate squares or a skinny ice cream sandwich. Make sure that you do not skip any meals. This can help to avoid overeating when you are famished from skipping the previous meal.
Here are some powerhouse foods that you can incorporate into your diet that can help eliminate hunger:
- Fruits like watermelon, apple, orange wedges or blueberries
- Popcorn (air popped or 100 calorie bag)
- Small amount of nuts (up to an ounce)
- Lentils
- Bulky veggies like artichokes, vegetable soup, salad greens with low calorie dressing, and raw veggies
- Plenty of life-giving water and low-calorie drinks
- High protein foods like a container of non-fat greek yogurt.
One of my clients remarked about how he had learned to lose weight naturally when he said, “Kay made me realize I was actually not eating healthy and not paying attention to what I was eating. Just doing that allows you to move forward!” Mark, M. lost 120 lbs working with me.
To learn more about how to tackle the struggles of weight loss, check out these blog posts on how to find a good weight loss plan and how to start incorporating healthy habits into your lifestyle to help achieve your goals:
Finding a good weight loss plan.
Incorporating healthy habits into your lifestyle.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Lana Shahine
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023
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